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Occupational wellness explores ways to foster contentment in your work, cultivate a sense of purpose and maximize opportunities for growth. It offers resources for better work/life balance and how to mitigate the signs of burnout. It recognizes our ability to learn how to effectively deal with work, school, and career goals for maximum success.

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This article talks about the importance of avoiding burnout, which can be caused by prolonged stress. Dispatchers should utilize techniques such as practicing self care, limiting caffeine consumption, and practicing 'combat breathing,' which is explained under the Spiritual Wellness column. (You can also search for 'combat breathing' in the search bar!)

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240+ million calls are made to 911 in the U.S. each year. For the EMDs that must answer these calls, there are some serious mental & physical consequences.

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This article looks at stressors dispatchers face on the job, which include: call volume/ workload, work, training, policy and procedure, stressful calls/ callers, responsibility, and subordinates.

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Emergency dispatchers may never set foot on the scene of a crime or accident, but every day, they're faced with challenges and trauma that can impact their mental health. These workers are the bridge between people in crisis and first responders. They are responsible for sending assistance to emergency and nonemergency situations alike. Their work is often high-stress, fast-paced, and emotionally demanding. That can take a mental health toll....

Behind the Scenes: The Demands and Stressors of Dispatchers' Mental Health

Every year, about 240 million calls are made to 911 nationwide. When someone calls the emergency number, they trust the person on the other end of the line to guide them through some of the most traumatic moments of their life. Dispatchers have to stay clear-minded and calm as they talk to people in the midst of home invasions, domestic violence situations, burning homes, automobile accidents and fatalities, and even murders. The job requires multitasking, on-the-spot problem-solving, and remaining composed in the face of scary, dangerous, and heart-breaking situations.

On top of this, dispatchers typically work very long hours. The job has a high turnover rate, with the typical dispatch department having to replace about a quarter of its staff every year. The hiring and training process is lengthy, meaning that a lot of weight falls on only a few shoulders. As a result, dispatchers often work 10- to 12-hour shifts, along with weekends and holidays. There's little downtime to decompress between calls, and in most cases, there's no process for debriefing after particularly stressful calls.

These demands and stressors can take a serious toll on the mental health of dispatchers, not only impacting their careers but also their lives outside of their jobs. Chronic job-related stress can cause physical health issues and problems in their relationships, further increasing the effect the job has on their quality of life.

The Importance of Dispatcher Mental Health: Addressing the Unseen Struggles

Unfortunately, most dispatchers don't get adequate support for their mental health, making them vulnerable to burnout and illnesses such as depression and post-traumatic stress disorder. According to a 2016 study that sought to understand the mental health struggles of 911 dispatchers, those working in this field showed the same level of physical and mental health complaints as police officers and first responders. For example, they were just as likely as those in the field to experience sleepless nights due to their work, and they were just as likely to self-medicate with substances such as alcohol.

Taking emergency calls every day means having the responsibility of guiding callers through life-altering traumas and being a witness to their experience but feeling powerless to provide hands-on help. It's essential for dispatchers to have support from their management, peers, friends, and family to help them handle work-related stress. The combination of informal support from loved ones and formal support from trained peers or mental health care professionals is essential for dispatchers' mental health.

Supporting Our Lifelines: Mental Health Care Strategies for Dispatchers

Dispatchers interact with traumatic, scary, and dangerous situations on a daily basis, and stress is a natural byproduct of regular exposure to the pain and fear of others. While this stress may be unavoidable, there are a few things dispatchers can do to keep it from becoming disruptive to their quality of life outside of work.

Be Self-Aware

It's important for dispatchers to be aware of their own histories, health issues, and biases that may play a role in their choice of career as well as how that career affects their mental health. For example, there's some research that suggests that about half the people working in a trauma-related field have a personal history of exposure to trauma. While their career choice may come from their desire to be the advocate or helper they wish they'd had during their own experience, this may result in them internalizing the pain they see day-to-day, adding to their job stress. Additionally, mental health issues such as depression or anxiety, as well as physical health issues, can have an impact on the way the individual's job affects them.

Manage the Workload

The high turnover rate and long training process often mean that there's more work than what can be reasonably handled by available workers. As a result, dispatchers typically work long hours with little downtime between shifts. As difficult as it is, it's important to maintain realistic work hours and avoid taking on extra shifts whenever possible. From a practical standpoint, if someone pushes themself to take on more hours than they can reasonably handle, they're more likely to burn out and switch careers, further adding to the problem of understaffing. Looking at the job as a marathon, not a sprint, can help dispatchers manage their workload.

Maintain a Healthy Work/Life Balance

Life outside of work undoubtedly has its own stressors and duties, but it's important to be intentional in scheduling time to unwind and enjoy hobbies that help with reducing stress. This looks different for different people, but some examples of this may include hiking, art, yoga or reading. This can help the individual stay balanced and help them remember that there's life outside of their work.

Listening and Healing: How to Address Trauma in Dispatchers' Work

Dispatchers have an important role in helping individuals get the help they need in the midst of a dangerous or traumatic event. There's no "normal" day for a dispatcher-every day comes with its own challenges. When these challenges aren't addressed and the worker feels like their stress is unacknowledged or dismissed, it can quickly become destructive.

Addressing trauma in dispatchers' work requires a multifaceted approach that includes adequate training, regular debriefings and diffusion of emotional pain, and ongoing support from friends and family. Professional help through programs such as Shatterproof FHE Health can be a lifeline for dispatchers and other first responders who are experiencing compassion fatigue and burnout.

Coping with the Unpredictable: Resilience and Mental Health for Dispatchers

Dispatchers who are resilient are more likely to feel like they're in control of their lives, including their work. They use less sick time, are less likely to have their jobs affect their quality of life, and are happier in general. There are several ways dispatchers can build resilience, including:

Seeking and accepting support from peers; sharing the mental load and getting support from someone who knows the job and its challenges are essential for managing stress

Practicing limited empathy; empathy is an important trait for dispatchers, but so is a certain level of detachment that enables them to do their job without getting caught up in the emotion of the situation

Avoiding over-identification; it's natural for the dispatcher to identify patterns and similarities between the victim on the other line and their own lives-maybe they have a child the same age as the child in distress or they've experienced a similar automobile accident-but it's important for them to remember that each situation is unique and one person's tragedy doesn't have any connection with their own lives

Committing to self-care; make an effort to maintain a healthy diet, adequate sleep and a little bit of physical activity every day

Breaking the Silence: Raising Awareness of Mental Health in the Dispatcher Community

Members of the dispatcher community can feel like their work is invisible and their job is thankless, making it important to raise awareness of the demands of their job and the toll it can take on their mental health. Fortunately, there are several resources available to those in this field, including:

National Alliance on Mental Illness

1st Responder Conferences

Warrior's Rest Foundation

Shatterproof FHE Health

Cordico

PTSD911 Presents podcast

Supporting these foundations and other programs that address the mental health of dispatchers is an effective way to raise awareness of the challenges workers face.

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Mental Health Care for 911 Dispatchers | FHE Health

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The job of a 911 dispatcher is fast-paced and emotionally draining. Read here to learn about caring for the mental health of dispatchers.

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https://www.careeronestop.org/ Resources for career exploration, training, & jobs from the US Dept of Labor

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Articles and information on careers and career exploration from the Dept of Labor

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At the Department of Labor, we focus on protecting the health and safety of workers as we carefully reopen our economy. And we are also here to support you if you're looking for your next job opportunity.

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Provides information about jobs, training, career resources, and unemployment benefits for transitioning service members, veterans, and military spouses. CareerOneStop offers resources targeted for a career changer, laid-off worker, worker with a criminal conviction, entry-level worker, older worker, young adult, workers with disabilities, business, career advisor, and credential seeker.

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Microsoft is no longer supporting your browser, Internet Explorer. Current browsers provide a more secure and optimized experience. To make the best use of the NRD please use Chrome, Firefox, Edge, or Safari

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Physical wellness encompasses everything required to care for your body. It includes physical fitness, proper sleep hygiene, balanced nutrition, stress management and regulating your nervous system. While not always easy to achieve, prioritizing physical wellness supports overall wellness.

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https://www.rasmussen.edu/degrees/justice-studies/blog/police-stress/

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Police Stress: 9 Tips for Avoiding Officer Burnout

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Police officer stress management is an important aspect of a law enforcement career. We've compiled tips and strategies to help police officers manage the day-to-day stress factors found in their work

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Sleep Stages, Sleep Cycle, and the Biology of Sleep

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https://www.dietaryguidelines.gov/sites/default/files/2021-11/DGA-FactSheet-Build_A_Healthy_Eating_Routine_2021-03-26.pdf

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https://homemadeforelle.com/clean-eating-snacks/

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Spiritual wellness is living in alignment with our values and beliefs. It includes a sense of purpose and often fosters a sense of inner peace and a sense of self-worth. It may or may not involve religious activities or affiliations.  It gives us a sense of ourselves within the greater universe.

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Intellectual Wellness encompasses taking care of your mental health, diversifying your knowledge, and celebrating your capabilities.  It also includes knowing your mental limits. Mental stimulation is a key to overall wellness and continued learning is a key to foster this.  Your brain is like a muscle - the more you exercise it, the stronger it gets!

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We all know that quitting smoking improves physical health.

But it's also proven to boost your mental health and wellbeing: it can improve mood and help relieve stress, anxiety and depression.

Smoking, anxiety and mood

Most smokers say they want to stop, but some continue because smoking seems to relieve stress and anxiety.

It's a common belief that smoking helps you relax. But smoking actually increases anxiety and tension.

Smokers are also more likely than non-smokers to develop depression over time.

Why it feels like smoking helps us relax

Smoking cigarettes interferes with certain chemicals in the brain.

When smokers haven't had a cigarette for a while, the craving for another one makes them feel irritable and anxious.

These feelings can be temporarily relieved when they light up a cigarette. So smokers associate the improved mood with smoking.

In fact, it's the effects of smoking itself that's likely to have caused the anxiety in the first place.

Cutting out smoking does improve mood and reduces anxiety.

The mental health benefits of quitting smoking

When people stop smoking, studies show:

anxiety, depression and stress levels are lower

quality of life and positive mood improve

the dosage of some medicines used to treat mental health problems can be reduced

Smokers with mental health problems

People with mental health problems, including anxiety, depression or schizophrenia:

are much more likely to smoke than the general population

tend to smoke more heavily

die on average 10 to 20 years earlier than those who don't experience mental health problems - smoking plays a major role in this difference in life expectancy

need higher doses of some antipsychotic medicines and antidepressants because smoking interferes with the way these medicines work

Stopping smoking can be as effective as antidepressants

People with mental health problems are likely to feel much calmer and more positive, and have a better quality of life, after giving up smoking.

Evidence suggests the beneficial effect of stopping smoking on symptoms of anxiety and depression can equal that of taking antidepressants.

Tips to stop smoking

If you want to stop smoking, contact your local stop smoking service, which provides the best chance of stopping completely and forever.

Here are some ways to boost your chances of stopping smoking for good.

Use stop smoking treatments like nicotine replacement therapy (NRT) or e-cigarettes.

See an NHS stop smoking expert. It's free and will increase your chances of quitting for good. You can talk about which stop smoking aids will work best for you, and they can provide additional support such as advice on coping with cravings. They can also talk to you about the two stop smoking medicines available on prescription: varenicline (Champix) and bupropion (Zyban)

If you're not as successful as you want to be, you'll still have learnt something to help you next time. The more comfortable you are using the support available, the better prepared you'll be for stopping completely next time.

If you take antipsychotic medicines or antidepressants, it's important you talk to your GP or psychiatrist before you stop smoking - the dosage of these medicines may need to be monitored and the amount you need to take could be reduced.

Find more ways to quit with 10 self-help tips to stop smoking.

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We all know that quitting smoking improves physical health. But it's also proven to boost your mental health and wellbeing: it can improve mood and help relieve stress, anxiety and depression. Most smokers say they want to stop, but some continue because smoking seems to relieve stress and anxiety.

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Emotional wellness is the ability to adapt to adversity and harsh events, as well as produce pleasant emotions, moods, ideas, and sentiments. In short, it is understanding and articulating what you feel and knowing how to manage strong emotions. This requires a solid emotional vocabulary, self-awareness

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I am dedicated to protecting and serving others
I am a great role model
I am a naturally effective communicator
I am confident within my skills and abilities
I am a positive thinker
I find it easy to take control
I can diffuse even the craziest of situations
I can get along with people from all different backgrounds
I find it easy to stay calm even in difficult situations

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Academic Article on First Responder PTSD

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Academic Article on First Responder PTSD

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https://responderstrong.org/tools/#selfassessments

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from the Substance Abuse and Mental Health Services Administration â€" Offering various tools to help responders and clinicians assess mental and emotional health concerns

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Peer Support Resources for First Responders

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Peer Support Resources for First Responders

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Programs where responders support each other can be helpful as a way to acknowledge the difficulties in response work, strengthen teams, and equip responders to cope more effectively.

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https://www.psychologytoday.com/us/blog/being-your-best-self/202101/what-first-responders-teach-us-about-cumulative-stress?eml

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A firefighter and EMS worker I recently saw reported that he had been on the job since he was 18 years old. He recognized that over time his cumulative stress impaired his relationships and ability to relate to others. He was having a challenging time maintaining a long-term intimate relationship because he would waver between being irritable and aggressive and becoming cut off and emotionally distant.

This individual described being one of the first on the scene of two widely publicized car accidents in which children were tragically killed. Just listening to his story brought up profoundly sad visceral feelings within me. I could only imagine how it impacted him over time.

I asked him (and other first responders I see) why he did not seek treatment all along and especially following the circumstances that "haunted" him. He responded that he thought that he "would be perceived as weak," "could handle it on his own," and "didn't have the time to be bothered."
First Responders' Cumulative Stress Is a Work Hazard
The situations that first responders are generally faced with are inherently challenging, complex, and dangerous. They are typically the first to arrive on the scene of events involving injuries and loss of life, are confronted with circumstances where their lives are seriously threatened, and likely need to provide emotional as well as physical support to traumatized survivors.

Now with the pandemic, there is an additional layer of stress, with the concern that they will be exposed to and contract Covid-19. Additionally, they may fear potentially having to quarantine, becoming ill, and being out of work for an extensive period of time.

According to Blue H.E.L.P, a nonprofit that works to reduce the stigma around mental health issues in law enforcement, 239 officers died by suicide in 2019 and 173 died by suicide in 2020. A white paper commissioned by the Ruderman Foundation revealed that first responders, including policemen and firefighters, are more likely to die by suicide than in the line of duty. In 2017, there were at least 103 firefighter suicides and 140 police officer suicides. In contrast, 93 firefighters and 129 police officers died in the line of duty.

It is estimated that 30 percent of first responders develop behavioral health conditions including, but not limited to, depression and posttraumatic stress disorder ( PTSD), as compared with 20 percent in the general population. In a study about suicidality, firefighters were reported to have higher attempt and ideation rates than the general population.
Vulnerabilities Lead to Risks for Physical and Mental Well-Being
First responders have many vulnerabilities because of their constant exposure to death and destruction. There are other risk factors for them and others who are experiencing cumulative stress that put them at higher risk for Post- Traumatic Stress Disorder (PTSD). Those vulnerable to PTSD are individuals who have experienced prior trauma, are exposed to trauma as children, are female, experienced a high level of physical and psychological hyper-arousal in the period immediately following a traumatic event, had dissociative symptoms and psychic numbing at the time of a traumatic event, presented with depressive symptoms in the initial weeks after the traumatic event, and had Acute Stress Disorder.

First responders must continue to respond despite their level of disturbance, even after concerted effort is put in where they may have "failed" or achieved "unsuccessful" results. This cycle is repeated over many years of service. Some even witness their friends and colleagues being hurt or killed after working in similar ways and situations that they personally do.

Stress varies from person to person. All the symptoms related to stress carry the connotation of unreasonable demands being placed on the individual psychologically, emotionally, and/or physiologically. Stressors can be physical, emotional or both.

Physical and emotional stress often elicit physiological responses that are mediated through the autonomic nervous system. Stress is present in individuals in two major ways through momentary stress and cumulative stress. Momentary stress appears regularly in everyday life.
Combination of Stress Events Detrimentally Impacts Functioning
The prolonged accumulation of momentary stress leads to an increase in long-term cumulative stress and impact on overall health. It is now widely accepted in the scientific and medical communities that chronic stress can have a detrimental effect on mental and physical well-being.

There are also some events that are considered high stress (e.g., death of a spouse or child, divorce, a violent attack, major medical challenges, losing a job, etc.), medium stress (e.g., getting bullied, issues in a marriage, pregnancy, financial difficulties, changing jobs, a child going off to college, moving, etc.) and low stress (e.g., problems with a boss, trouble sleeping, gaining weight, change in working hours or job responsibilities, etc.).

If an individual is experiencing a combination of high, medium, and low stress events in succession over a number of years, it puts them more at risk for anxiety, a somatization of symptoms in their body, and it negatively impacts on their overall coping and functioning. When a person experiences overlapping stress, their mind and body don't have a chance to recover before they must go into overdrive to deal with the next challenge.

Many individuals are expected to quickly move on without an impairment to their functioning. For first responders who especially need to have precise reaction time, problem-solving skills, agility/mobility, and communication skills, this can be daunting.
Signs and Symptoms of Stress and Where to Seek Help
There are 50 common signs and symptoms of stress some of which include frequent headaches, insomnia, difficulty concentrating, irritability, gastroenterological issues, social withdrawal, etc. According to the American Psychological Association, stress also profoundly affects the body. It's known from research that prolonged chronic stress leads to memory loss, promotes spread of cancer through the lymphatic system, promotes premature aging, can lead to changes in personality, weight gain, increased risk for cardiovascular events, such as heart attack and stroke, and mental health disorders such as depression and anxiety, and in many other significant ways.

The Code Green Campaign, a first responder oriented mental health advocacy and education non-profit organization identifies activating healthy coping strategies to ease the cumulative effects of stress such as creating a daily routine to help regain a sense of control, exercising, developing a self-care plan, seeking mental health support, etc.

The US Department of Health & Human Services and Substance Abuse and Mental Health Services Administration (SAMHSA) wrote an extensive report on First Responders: Behavioral Health Concerns, Emergency Response, and Trauma.

For first responders or any individual that is experiencing cumulative stress, if left untreated, the level of psychological distress can destroy relationships, ruin personal health, and deprive a person of living a fulfilling life.

There's a lot of stigma and shame attached to seeking and accepting help. Over time, the symptoms can be exacerbated and become unwieldy. I have seen my share of individuals who finally come in when they're in extreme desperation and pain. Don't deny your feelings and help others by getting the support that is needed and deserved.

Here is a guided meditation I lead called "Dealing With Anger and Stress Through Mindfulness Guided Meditation."

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What First Responders Teach Us about Cumulative Stress

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Many of us are experiencing cumulative stress and don't even know it. First responders can help us understand why.

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https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html

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Law enforcement officers are uniquely positioned to encounter crisis situations. This section includes resources for professionals who help others navigate crisis situations including de-escalation tips, effective crisis intervention, and quick techniques that can be used when needed most.

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The single most important factor in winning your mornings and owning your days is to get up fifteen minutes earlier and work on your number one priority before anyone else is awake. It's that simple.

In theory, that is. But with all the chaos and temptations in life, how do you do it? Well, it's easy to be well rested and get up on time when you use this 10-3-2-1-0 formula.

This system helps you get to bed on time, sleep better, and wake up the next morning well rested and ready for battle.

* 10 hours before bed - No more caffeine.
* 3 hours before bed - No more food or alcohol.
* 2 hours before bed - No more work.
* 1 hour before bed - No more screen time (turn off all phones, TVs and computers).
* 0 - The number of times you will hit the snooze button in the morning.

Stop drinking all caffeinated beverages ten hours before bed. This is generally the amount of time required for your body to clear it from the bloodstream and eliminate its stimulatory effects.

Finish eating big meals and drinking alcohol three hours before bed. This will help you avoid heartburn (gastric reflux) and interrupted sleep. Alcohol might make you feel sleepy, but it impairs your natural sleep cycle and interrupts valuable deep sleep.

End all work-related activities two hours before bed. No more taking phone calls, checking emails, reading reports, or thinking about tomorrow.
If you struggle to find the "off button" for your brain, I can relate. But at the end of your day, in order to enjoy uninterrupted time with family, in order to be present for your children, in order to forget about work problems, tasks that didn't get done, or items that need to get completed first thing in the morning, you need to do a Brain Dump. It's a simple solution that takes five minutes and requires nothing more than a blank piece of paper and a pen.

Here's what you'll do. Write down everything going through your head. Write fast and furious. Get it all out. Now take that paper and set it aside, perhaps in your office or at the front door under your car keys.

Now forget about it for the rest of the day. It can wait until tomor- row. That will help clear your mind. Do that brain dump, plan out your morning, and leave it behind so that you can wind down with family time and getting ready for bed.

Turn off all electronics one hour before bed. The blue light emitted from screens makes it difficult to fall asleep. Spend the final hour reading real books, talking with your spouse, meditating, taking a bath, or enjoying "other" activities in the privacy of your bedroom -- but do not use your iPhone or tablet, unless you want to stare at the ceiling for another hour.

The last temptation to avoid comes first thing in the morning. If you wake up to the sound of an alarm, you will be tempted to hit the snooze button. Don't. Not only will it make you late for your scripted day and interfere with winning your morning, but going back to sleep for a few minutes actually makes you more tired than if you had started your day immediately.

There are solutions to help you overcome the temptation of the snooze button. First, place your alarm across the room. That makes you get up, leave your bed, and walk a few steps before you can turn it off. By then, you're more awake and it's easier to resist the allure of snoozing. Of course, that approach could also result in divorce, or at least being told to sleep on the couch.
A second, more stoic approach is to internalize the benefits of getting up immediately.

Remember why you are doing this. It's your one and only life, one that is not rewarded for staying in bed, one that does not move forward because you stole an extra five minutes of sleep. If you want more sleep, you need to get to bed earlier, not wake up later.

You cannot miss out on your magical fifteen minutes in the morning. Don't let your opportunity slip away. You've already invested effort into the 10-3-2-1 portion of the formula. Don't let it all go to waste now.

You can do it. You've done it before, perhaps on days when you've had to get up and get to the airport on time for an early flight, and you can do it tomorrow morning, too. No excuses.

Controlling your morning and winning your days starts at minute zero. Don't lose the momentum in your life to the snooze button. Start winning your day immediately.

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This Simple Formula Will Make Your Mornings WAY Easier

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This Simple Formula Will Make Your Mornings WAY Easier

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Financial Wellness is having the knowledge and ability to make smart financial decisions and effectively planning for retirement. It includes a healthy relationship with money, effective budgeting skills, and awareness of when spending becomes an emotional comping tool, which can be a sign of burnout.

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Quick De-stress Techniques and Nervous System Education

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Quick De-stress Techniques and Nervous System Education

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Vagus Nerve Stimulation – 3 Tricks to Stop Anxiety Fast

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Having the job of a police officer can expose you to periods of prolonged stress, and perhaps even increase your risk for health problems. The University of Buffalo found that police officers have higher incidences of metabolic syndrome, which is a collection of health issues that contribute to heart disease and adult-onset diabetes. Police officers are also at higher risk for developing cancer and have higher incidences of emotional health issues such as depression, anxiety, and alcoholism. The physiological effects of stress are very real, and it is especially important for police officers to manage their stress.

Exercise and Relaxation

In order to handle the stress of your job, you need to take on stress proactively. Cops Alive recommends a daily regimen of exercise and relaxation techniques. Exercise helps support the immune system and is a great stress releaser. Exercise also helps prevent the chronic diseases associated with the stress of police work, such as high blood pressure and depression.

Cops Alive recommends using exercise coupled with relaxation to de-stress from your days at work. They call their system the "Rx3x": two workout sessions and one relaxation session to de-stress from the job, performed at certain times of the day on the days you work.

Session One: Strength Training

The first exercise session should focus upon strength training, such as weight training and core training, and you should couple it with balance and stretching exercise for a well-rounded regimen.

This session should be thirty to forty minutes long and should be performed before your shift starts.

Session Two: Aerobic Exercise

Your second exercise session should focus upon an aerobic exercise that uses repetitive motion, such as running, walking, or a stair stepping machine. The repetitive motion of the exercise should be coupled with controlled breathing and a mantra. This will help activate the body's relaxation response.

This session should be twenty to thirty minutes long. Perform this exercise session right after your shift and before you go home.

Session Three: Relaxation

Your third session is a relaxation session. Relaxation techniques, such as rhythmic, meditative breathing, choosing a mantra to repeat, and deflecting distracting thoughts provoke the body's relaxation response.

A thirty minute stress reduction session should be performed before going home from your shift. Cops Alive recommends some simple yet effective techniques from Harvard University:

Find a quiet place.

Sit and breathe deeply and rhythmically (in for a count of four, hold for a count of four, out for a count of four).

Simply observe your thoughts without engaging in them.

Cops Alive also recommend progressive muscle relaxation and meditation as techniques to use during this session.

When used frequently and correctly, this program offers a release valve for stress.

Special Training

Special training programs are available that cater to police officers and help them learn to manage stress. Some common components of these types of training programs include:

Develop coping skills. Developing your coping skills helps you deal effectively with stressful situations, such as shootings, hostage situations, car chases, etc. An increase in coping mechanisms help decrease negative reactions during and after the stressful event.

Identify unconstructive attitudes. You may be adding to the stressful situations with your thoughts, emotions, and attitudes. Officers learn to identify their own negative reactions to these situations, making it easier to deal with them.

Develop communication skills. Communicating ineffectively can cause stress in life overall by increasing the amount of unpleasant, tense interactions. Build healthier work and personal relationships by developing communication skills.

The Heartmath Research Center is a good example of a program that targets the on-the-job stressors for police officers.

Fortify Your Support System

Police officers with a strong support system typically experience lower levels of stress. You need to concentrate on taking care of business with your family and friends. You can be a strong person for them, but they can also be a source of strength and comfort for you.

A good way to strengthen your family relationships is taking the time to spend with them or calling to check in on your family at some point during your shift, if possible.

Seek Counseling

Officer spouses, family, and officers should go to counseling to deal with the specific effects of the stress officers undergo. Most departments have counseling programs, with varying degrees of how much is outsourced (external to the police department) and how much is handled in-house.

You should decide what option will help you feel more comfortable. Sometimes, officers are uncomfortable with the idea of using a counselor in house because they would like to maintain their privacy. Some officers elect to choose an in-house counselor because they feel the counselor will understand the demands of their job. Critical incident stress debriefing may be one part of it.

Peer Counseling

Some police departments offer peer counseling programs, where officers can go to other officers. Many officers find this type of counseling meaningful because they feel like they are speaking with a fellow officer who knows what their job entails on a daily basis.

Don't Delay Getting Help

Officers are subjected to many types of stress that are specifically damaging to their health. Stress management is important to prevent the onset of problems with home life, health issues, and mental health. Moreover, the effects of this stress can be damaging for family members.

It is against the culture of officers to reach out for help, but the daily stress of the job is enough to increase your risk for disease, which can in turn decrease your life span and your quality of life. If you think in terms of your family having to do without you, taking that step forward to help yourself seems like an easy thing to do.

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Police Officers Managing Stress | LoveToKnow Health & Wellness

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Having the job of a police officer can expose you to periods of prolonged stress, and perhaps even increase your risk for health problems. The University of ...

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https://www.forbes.com/advisor/banking/how-to-write-a-check/

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Technology has changed the way the world banks, but some traditional banking methods and instruments remain. Writing a check, for example, is still a viable payment method.

Whether sending payment for services rendered, receiving a paycheck from your employer or getting a birthday check in a card, checks are an integral part of daily banking life.

Here's a quick guide on writing, endorsing, depositing and ordering checks.

Three Numbers You Must Know

Before you start writing and using paper checks, you need to be able to identify the sections of a check. There are three important numbers whose locations are similar on every printed check.

1. Bank routing number. Each bank has an identification number called the routing number. This number is always nine digits. (You will need to locate this number, for example, for any online banking transactions you may choose to do.)

2. Account number. This is your individual checking account number.

3. Check number. Each paper check is numbered, and the number appears both in the upper right corner of the check and after the account number, as shown above.

How to Write a Check

Writing a check isn't tricky, but there are things to keep in mind to ensure the check will be valid. Here's how to correctly fill out a check.

1. Date. In the upper right-hand corner, enter the date the check is written (most likely today's date). This helps the person receiving the check know when it was written.

2. Payee. Write the name of the person, company or organization you want to pay on the line that says "Pay to the Order of." If you're unsure of the person or organization's exact name, find out to ensure it's written correctly.

3. Check amount (numerical). Write the amount for the check in the box on the right-hand side of the check. Make sure you write the amount as close to the left-hand border as possible to prevent someone from committing fraud by writing additional digits to the left (for example, changing 100.00 to 2,100.00).

4. Check amount (written out). Below the "Pay to the Order of" line, write out the check amount in words. So, if you write a check for $243.26, you will write it out as "Two hundred forty-three dollars and 26/100." Writing out the correct amount is essential because the words win out legally if there are inconsistencies between the two amounts.

5. Memo. While using the memo section isn't always necessary, it's good practice to include notes in case you need to track down a payment later. When paying taxes, utilities and vendors, you might want to use this section for writing your account number or Social Security number.

6. Signature. Sign the check. You'll do this on the line in the bottom right corner of the check. A check is not valid without the proper signature. Adding your signature is your way of agreeing that you are paying the payee the listed amount.

One way to keep track of the checks you write is to record them in the paper check register that comes with a standard order of checks. Even with the rise in mobile and online banking-and peer-to-peer (P2P) payment apps like Venmo and Paypal-it's important to know how to balance your checkbook to stay on top of your financial transactions.

Example of Writing a Check

Let's say you need to send a payment to your electric company. Statements, whether sent via mail or email, typically include instructions on making a payment. For this example, suppose that your electric company, ABC Electric, requires you to mail checks as payment for services rendered. The statement shows an amount due of $113.97.

Using information from your statement, you can start writing your check. You'd fill out the:

Date. Write the date you're mailing the check in the upper right-hand corner of the check. For example, if you're mailing your check on July 1, 2022, you'd include that date.

Payee. Write the payee's name on the line that says "Pay to the Order of," unless your statement lists another name to use. In the example above, you'd write "ABC Electric."

Check amount (numerical). Write the payment amount in the payment amount box on the right-hand side of the check-"$113.97″ in this scenario.

Check amount (written out). Write out the check amount, which is "One hundred thirteen dollars and 97/100" in our example.

Memo. Write a memo to yourself or use the memo line for additional information. In our example, ABC Electric requires customers to write their account number on the check memo line. You can find your account number on your statement.

Signature. Check that all of the information is correct and sign the check.

Once you've filled out your check, you'd mail it and other required documents to the address provided by ABC Electric.

Tips for Writing a Check

Checks may seem outdated in this digital age, but sometimes they're the preferred payment method. Follow the tips below to ensure your checks are accounted for and end up where they need to go.

Record Your Transactions

Keep a record of checks you write-use a check register, a spreadsheet or another tracking method. However you track checks, be sure to record all of the pertinent information from your check, including:

The check number

The check date

The payee

A short description of the transaction

The payment amount

Keeping detailed records of your written checks can help you avoid bouncing a check.

Reconcile Your Bank Statements

Bank reconciliation, or balancing your checkbook, can help you track checks and other transactions each month. This helps ensure every transaction is accounted for and provides a better picture of your financial health.

Be Safe When Writing Checks

Without proper safety precautions, your checks may be susceptible to fraud. Take these safety measures when writing checks:

Use a pen to write checks so the information can't be erased.

Avoid writing blank checks.

Don't sign a check until you've added the payee and amount.

Avoid writing a check payable to cash.

Don't leave room on your check where someone could add to it, especially the check amount.

Following these tips can help you avoid the headaches and financial troubles of check fraud.

Can You Write a Check to Yourself?

Yes, writing a check to yourself is perfectly legal. You may be wondering why you would do this. Writing a check to yourself is another way to withdraw cash from your bank account or transfer money between accounts. To do this, you write your name on the payee line. While there are more efficient ways to withdraw money from the bank, writing a check to yourself is an option.

How to Endorse a Check

When you receive a check from someone else, you need to endorse the check before you can deposit it into your account or cash it. A check endorsement is for security purposes to verify you are the intended recipient of the check.

To endorse a check is to sign the back of it. Most checks have a line on the back for your signature that reads something like, "Endorse here." Often, you will see another line that says, "Do not write, stamp or sign below this line." This is so that your endorsement information doesn't end up in the space the bank requires for its processing and stamping.

The name signed on the back of the check must match the payee's name listed on the front of the check. If your name is misspelled on the check, sign it with the incorrect spelling and then sign it again with the correct spelling.

Some banks accept checks without endorsements, but this is rare. Check endorsements protect people from check fraud. A mobile check deposit without an endorsement is likely to be rejected, even if initially accepted from your phone.

While this seems easy enough, there are several ways you can endorse a check, depending on what you're doing with it.

Blank Endorsement

The most common method of check endorsement is a blank endorsement, which is signing your name on the back of the check. No instructions are added to the check, so you'll have to tell the bank teller whether you want the check cashed or deposited.

This method also is commonly used for ATM deposits and mobile deposits. However, it is the least secure. Once that check is signed, anyone in possession of it could attempt to cash it.

Secure Endorsement

To make your check secure and provide instructions to your bank, write "For Deposit Only to Account Number XXXXXXXXX." Then sign your name below that, staying within the endorsement area.

For an added level of security, wait until right before you are ready to deposit the check to add your signature.

Third-Party Endorsement

You may receive a check and then want to hand it over to someone else for payment. You don't need to deposit the check and write a new one to the third party. Instead, you can endorse the check by writing "Pay to the order of [Person's Name]" and then signing the check as you would normally.

Not all banks accept third-party endorsements. Check with the payee's bank before using this method.

Mobile Deposit Endorsement

Some banks require extra work with mobile check deposits, which means adding "For Mobile Deposit To [Bank Name]" or something else to your endorsement. Your bank's app may provide these instructions, or you can contact your bank prior to preparing your deposit.

Business Endorsement

Checks payable to a business require the signature of an authorized person from the company. Typically the endorsement would need to include:

The name of the business

Signature

Your job title within the company

Any added restrictions like "For Deposit Only"

Multiple Payee Endorsement

There are times when a check is made out to multiple people, such as a parent and child or a couple as a wedding gift. The endorsement depends on how the check is written.

For example, If the check is written out to "Jane and John Doe," both parties must endorse the check. However, if the check is made out to "Jane or John Doe," then either party can endorse the check.

How to Deposit a Check

There are several ways to deposit a check into your bank account.

In-person deposit. Visit your local bank branch, endorse your check and present it to a bank teller. Then, either let the teller know what you would like to do with the check or fill out a deposit slip. Be sure to have a valid form of I.D. with you, such as a driver's license.

ATM deposit. Many bank and credit union ATMs allow customers to deposit checks. Make sure you endorse the check before depositing it. Depending on the specific ATM, there may be an envelope you need to use for your deposit.

Mobile check deposit. With the rise of mobile banking apps, mobile deposits have become a popular way for people to add funds to bank accounts. Typically you'll need to:

Choose a specific bank account for the deposit

Enter the amount of the check

Take and upload a photo of the front of the check

Take and upload a photo of the back of the check

Hold onto the check until you know it has cleared and the funds are deposited into your bank account. It's a good idea to destroy the check once credited to your account.

How to Order Checks

If you write checks, you'll run out and need to order more at some point. Some banks provide complimentary checks when you open a checking account. If not, you'll have to pay for checks.

Often, you can order checks online directly through your bank account. Other options include ordering checks at your local bank branch or calling the bank's customer service number.

Third-party check providers also are an option, either through a partnership with your bank or by ordering directly.

When ordering checks, note the check number of your last check so the new batch will start with the next number in sequence. Have an existing check handy because it features all of the information you need to order checks, including your:

Account number

Routing number

Bank information

Contact information

The cost of checks varies depending on where you order them and whether you go with a basic personal check or a more personalized check design.

How to Order Checks Online

Many banks and credit unions allow you to order checks online. To do this, log into your bank account via the financial institution's website or mobile app. Typically, you can find instructions for ordering checks under the customer service or account services section.

You don't have to go through your bank or credit union to order checks. There are third-party businesses that sell checks online. To order checks from somewhere other than your financial institution, you'll need to provide the name of your bank or credit union, bank account number, routing number and the starting check number. Check costs may vary depending on the supplier and the style of check ordered.

Bottom Line

Effectively managing your checking account means acquiring basic skills, including writing and endorsing a check. Knowing how to write a check, endorse it for deposit and order more checks can help you maximize the value of your checking account and your banking relationship.

Frequently Asked Questions (FAQs)

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How To Write A Check: A Step-By-Step Guide

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Technology has changed the way the world banks, but some traditional banking methods and instruments remain. Writing a check, for example, is still a viable payment method. Whether sending payment for services rendered, receiving a paycheck from your employer or getting a birthday check in a card

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Javascript is required for this calculator. If you are using Internet Explorer, you may need to select to 'Allow Blocked Content' to view this calculator.

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Do you know what it takes to work towards a secure retirement? Use this calculator to help you create your retirement plan. View your retirement savings balance and your withdrawals for each year until the end of your retirement. Social Security is calculated on a sliding scale based on your income.

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For many, the month of May signifies an opportunity to boost awareness of and reduce the stigma surrounding mental health issues. For us, it's also about thanking first responders who make daily unseen sacrifices as they work tirelessly to keep our communities safe.

But, by its very nature, emergency response is stressful. This response has significant mental and physical impacts. Rates of PTSD, depression and anxiety among public safety personnel far exceed the rates of the general population.

It's estimated 20-25% of all first responders experience post-traumatic stress.¹

One study in law enforcement found a more than 20-year difference in life expectancy compared to the average American male.²

With storm season fast approaching and wildfires already raging, first responders are working harder than ever to protect our communities. These are the brave people who run toward emergencies, and its important for all of us to care for their health and wellbeing.

This May, we are participating in Mental Health Awareness Month by shining a light on the personal sacrifices made by first responders and the work FirstNet®, Built with AT&T is doing to support them.

Given their hard work and sacrifice, we want to ensure first responders have access to resources that can help them stay physically and mentally healthy. FirstNet is dedicated to supporting first responders and prioritizes their wellbeing through our initiatives.

The FirstNet Health & Wellness Coalition (FNHWC) integrates the expertise and perspectives of first responders, community members, industry leaders and academia to support the health, wellness and readiness of first responders.

FNHWC now has more than 2 dozen member organizations representing over 5.1 million first responders across the country.

FirstNet's animal assisted therapy initiative aims to provide some calm and care to first responders working through crises. The program, named "ROG the Dog" after the FirstNet Response Operations Group (ROG), pairs trained Labradoodles with overtaxed first responders.

These types of services have been proven to decrease stress levels and boost morale - often serving as an antidote to chaos.

Through a collaboration with Global Medical Response, FirstNet agencies now have nationwide access to 30+ certified therapy dogs.

The FirstNet app catalog includes mental health apps designed to help first responders experiencing mental health distress or apps simply to engage with others in addressing social support for their overall mental wellness. Some of these include:

FirstNet is sponsoring and supporting nonprofits that address mental health in the public safety community directly through valuable trainings that can transform the lives of our first responders and their families.

Boulder Crest is a nonprofit that develops and delivers Posttraumatic Growth-based programs. As exclusive sponsor of its First Responder Initiative, we hope to help scale the program nationally over the next two years.

First H.E.L.P. provides communities across the country with world-class mental health training through their #ResponderReadiness Workshop series. We are working to ease the burden for under-funded, rural communities by providing high-quality training at no cost.

The Quell Foundation strives to reduce the number of suicides, overdoses and incarcerations of people living with mental illness. We are proud to underwrite the Foundation's first responder mental health preparedness and training program, as well as their documentary "Lift the Mask -First Responders Sound the Alarm."

Supporting the needs of the public safety community is one of our top priorities - this month and every month. We believe programs aimed at improving mental health and wellness are an important step to properly support the brave individuals on the frontlines who work tirelessly to keep us safe.

1 Substance Abuse & Mental Health Services Administration (SAMHSA) (May 2018). First Responders: Behavioral Health Concerns, Emergency Responses, and Trauma.

2 Violanti, J. M., Fekedulegn, D., Hartley, T. A., Andrew, M. E., Gu, J. K., & Burchfiel, C. M. (2013). Life expectancy in police officers: a comparison with the U.S. general population.

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Building Community & Police Relationships

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Building Community & Police Relationships

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https://www.socialworktoday.com/archive/Spring22p12.shtml

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Building Community & Police Relationships
By Sue Coyle, MSW
Social Work Today
Vol. 22 No. 2 P. 12
Positive relationships between communities and law enforcement benefit both, but trust must be earned. Doing so is no small task.
In theory-and often as idealized on television-the relationship between law enforcement and the communities they serve should be positive. After all, police officers are there to protect civilians and maintain the values of the community.

However, the reality of policing and, as a result, the relationships police officers forge with community members, can be very different from the ideal. This has been highlighted in recent years by the killings of Black individuals, including Breonna Taylor and George Floyd, at the hands of police. Their deaths have motivated many communities, as well as law enforcement, to reevaluate how the justice system functions and look for ways to build trust between police and community members.

Creating or repairing these relationships is a complex issue. For many communities-particularly those made up predominantly of people of color-the trust was not fractured by police killings alone.

"One thing I know is that by the time a police killing is happening, there are thousands of times that people have been stopped, people have been harassed. They've been profiled. Then, you get a police killing," says Rashawn Ray, PhD, a senior fellow at The Brookings Institution and a professor of sociology and executive director of the Lab for Applied Social Science Research at the University of Maryland, College Park. "When you live in these local communities, that's what impacts you every day."

Finding a way to improve the relationship between law enforcement and communities is not straightforward. Individuals from all sides of the issue are working to address it and have been doing so for years. But questions remain about how and when to enact change.

Benefits of Relationship Building
One thing is certain: A positive relationship between police and communities benefits both parties. "It's a given," says Thomas G. Blomberg, PhD, Dean and Sheldon L. Messinger Professor of Criminology and executive director of the Center for Criminology and Public Policy Research at Florida State University. "If the police are able to develop good relationships with the community, that leads to trust and that leads to relationships [that are not one way]. The community will help the police, and the police helps the community."

Such relationships could help police to find new ways of approaching crime prevention, enabling them to attempt to address areas of concern before crime rates rise or continue to rise.

For example, in 1993, Melanye Smith, PhD, a faculty member in Walden University's MS in criminal justice program, conducted an experiment in which she developed and implemented community policing strategies and policies in areas with high rates of juvenile crime. In one such area in northwest Washington, D.C., Smith was surprised to find that the community's concerns weren't what she expected.

"It was a very dangerous area," she recalls. "I went in and met with community members and sat down and listened to what they were saying. I was surprised because I thought one of the main concerns was crime in the area. But what I found in talking to the citizens was that one of their main concerns was abandoned cars."

Community members felt that the abandoned cars were contributing to other perceived negative elements in the area. Smith worked with a team of police officers and other community resources to have the cars removed over several months. Throughout that time, Smith noted that juvenile crime rates decreased, indicating that Smith's work in the community was a contributing factor in crime prevention.

Unfortunately, Smith says her efforts were not lauded by the police chief, who believed that resources would be better allocated elsewhere. In fact, according to Smith, he was openly dismissive of her initiative. Nonetheless, Smith's experiment serves as an example of how active listening and follow-through-relationship building-can lead to positive outcomes.

Those positive outcomes are what much of the public wants, says Reverend Markel Hutchins, president and CEO of MovementForward, Inc. "People in communities of every kind understand that there is a need for improving the relationship between law enforcement and communities," he says. "They are looking for better policing, more fair policing."

Earning Local Trust
One reason why Smith's initiative in that Washington, D.C., neighborhood was successful was that she took the time to build trust with the community, not only listening to what community members needed but also following through on what she promised. "Whenever I made a promise, I had to follow up and ensure that what I promised was delivered," she says.

The foundation of a good relationship-trust-between communities and law enforcement has been eroding in recent years. For trust to be regained or established within communities, police officers have to prove their intent. That starts with their daily interactions with community members, says Darrel W. Stephens, MS, codirector of the Policing, Security Technology, and Private Security Research and Policy Institute at Florida State University.

"People's impressions of the police are influenced by the police. The greatest influence is [an individual's] personal interactions and the personal interactions of their friends and families. If they have a bad interaction, that's going to be around for a long time. They should expect to be treated respectfully [by the police]. That's a basic expectation," he says.

Stephens explains that if police officers treat community members with dignity and respect, explain what they are doing and why, and listen to the people they interact with, each encounter will leave a more positive impression on the individual. It may not immediately offset any negative encounters, but over time, individuals will have the opportunity and the reason to develop a more positive outlook of law enforcement.

Providing opportunities for police and the community to interact outside of crisis situations can build trust. For example, in 2020, MovementForward launched Faith & Blue Weekend, which aims to build bridges between law enforcement and communities through activities such as service projects and forums. Hutchins believes that bringing together community members and law enforcement professionals for such an event allows both sides to see the humanity in each other.

The initiative has been a success. In 2021, Faith & Blue Weekend, which is held in partnership with every law enforcement association in the country, held events in all 50 states, Hutchins says.

Collaboration
However, trust isn't built through individual interactions and community events alone. It also requires meaningful collaboration and a willingness to change. Too often, community members are left out of the conversation or included in a perfunctory manner. For real relationships to develop and real change to occur, communication must be initiated and maintained. "It can't just be, 'Well, we'll have a focus group,'" Blomberg says. "You'll go away feeling better, but nothing comes of it. It's got to be sustained. There's got to be a commitment."

Unfortunately, that's not always the case. Blomberg is a part of the research team at the Capital Region Real Time Crime Center in Florida, which brings together multiple agencies with the aim of utilizing technology in a way that makes policing more efficient and effective. When Blomberg and his research team joined the effort, several questions were raised. "Where is the community involvement in all this? What is their role at the table? We could not find any linkages between this comprehensive law enforcement effort and the community," he says.

Blomberg notes that, when excluded, community members have little reason to believe efforts are genuine, with the well-being of all in mind.

Collaboration can and should extend beyond community input. The inclusion of mental health professionals and social workers in law enforcement can benefit community relationships.

This is not a new concept. When Smith supervised a child welfare unit, a social worker and police officers responded to every call in which there was a possibility that a child was going to be removed from a home. It's a concept that has expanded in recent years as it has become increasingly clear that police respond to many calls involving mental health crises. In fact, many experts believe that mental health professionals should handle these cases instead of law enforcement or, at the least, the two professions should work in tandem.

Both Smith and Stephens believe that partnering mental health practitioners with law enforcement to a greater extent will lead to more positive outcomes. Smith points to Charles County, Maryland, where she has helped train police officers and community members. There, police are collaborating with mental health professionals. "They indicated that it's working. It's saving lives," Smith says.

However, Smith and Stephens say that funding for these types of partnerships is lacking, noting that, for such collaborations to be effective, law enforcement agencies and mental health providers need additional staffing and resources.

Broader Changes
Every community is different and must approach relationship building with law enforcement in a way that suits its needs. In fact, for many, changes must occur first and foremost on the local level.

"The solutions to the challenges we face when it comes to the need for police reform and innovation aren't going to be solved in the media, in the national discussions, in public policy conversations. They have to be solved at the local community level," Hutchins says. "Certainly, there's a need for national reform, a need for standardization of use of force, [and a need for] review of immunity protections. But by and large, the most pressing challenges we have won't be solved by legislation but rather by police and communities coming together."

However, some say local collaboration is not enough. They question how relationships can be built locally when there has been minimal effort or progress toward systemic change.

"You can't build trust until you repair what broke the trust," Ray cautions. "What we have continuously done is try to put a Band-Aid on an open wound. We need to perform surgery on our criminal justice system. Trust is premature. Trust is earned. Trust suggests a reciprocal relationship. It takes time."

With that extra time could come real action on a larger level-action that has yet to be seen. Ray notes that many Democrats, including President Biden, run for election on promises of police reform but once in office fail to follow through. Such inaction fosters a cycle of mistrust and apathy. A stronger commitment to federal or state policies could allow for more funding, better allocation of resources, and clear guidelines for police. It also could lay the groundwork to build local initiatives and repair relationships.

Which approach is correct-local or federal/state first-remains a matter of debate. "It just has to start [somewhere]," Blomberg says. "I would love to have federal support and initiatives, but it has to get started locally. You have to work with local people who are committed to doing X, Y, and Z in their community."

He believes that such action would be more likely with federal support of evidence-based practices regarding police and community relationships. "What I would like to see is the federal government facilitating comparative research. We need to build a knowledge base," Blomberg says, noting that police could then look to a menu of evidence-based practices to determine how best to foster positive relationships in their communities.

Looking Forward
The relationships between individual law enforcement units and individual communities are uniquely complicated. Both law enforcement and community members must be willing to make changes, to trust each other, and to try. However, as existing efforts continue and new ones are implemented, many see hope-although some such as Stephens describe this hope as a pipe dream.

"My hope over the next five years is a thoughtful look at these fundamental issues that we've had in America for a [long time]," he says. "We've made some efforts to work on some of these longstanding problems, but we've never stuck with it for more than two or three years."

Being persistent in these efforts comes with immense rewards, Smith says. "Many of the problems that we see in society can be solved if we're willing to put in the work, dedicate the resources, and have people who are committed to real solutions, not creating revenue," she says.
- Sue Coyle, MSW, is a freelance writer and social worker in the Philadelphia suburbs.

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Building Community & Police Relationships - Social Work Today Magazine

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National newsmagazine committed to enhancing the entire social work profession by exploring its difficult issues, new challenges, and current successes.

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NECK PAIN GONE! Daily Stretches For Neck Tightness And Pain

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50/30/20 budget calculator

Our 50/30/20 calculator divides your take-home income into suggested spending in three categories: 50% of net pay for needs, 30% for wants and 20% for savings and debt repayment.

Find out how this budgeting approach applies to your money.

Savings and debt repayment

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Do you know your "want" categories?

Become a NerdWallet member to track your monthly spending trends, including how much you're allocating to needs and wants.

The 50/30/20 rule is a popular budgeting method that splits your monthly income among three main categories. Here's how it breaks down:

Monthly after-tax income

Necessities are the expenses you can't avoid. This portion of your budget should cover required costs such as:

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Distinguishing between needs and wants isn't always easy and can vary from one budget to another. Generally, though, wants are the extras that aren't essential to living and working. They're often for fun and may include:

20% of your income: savings and debt

How, exactly, to use this part of your budget depends on your situation, but it will likely include:

A smart view of your financial health

Get a quick read on how you're set up to meet expenses and money goals.

Get more help with monthly budget planning

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This calculator uses the 50/30/20 budget to suggest how much of your monthly income to allocate to needs, wants and savings.

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https://u.osu.edu/onuoha.5/2018/11/11/developing-effective-time-management-skills/

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https://iahip.org/page-1076736

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As we come out of the pandemic, the museum is offering a variety of virtual and in-person events and programs, as well as a full schedule of Special and Focus Exhibitions.

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The Limbic System - Motivation, Emotions, Memories, and Drives

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Quick Breathing Exercise for Anxiety Guided

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Quick Breathing Exercise for Anxiety Guided

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University Police: Building Trust and Strengthening Community

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https://www.calstate.edu/csu-system/news/Pages/University-Police-Building-Trust-and-Strengthening-Community-.aspx

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University Police: Building Trust and Strengthening Community | CSU

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UPD implements strategies to create a more inclusive and welcoming environment for students, faculty, staff and visitors.

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Tips on Improving Environmental Wellness

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https://cultureworks.org/engage/

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Nonprofit Job Postings on Facebook

Many current job openings in the nonprofit sector are posted on the Facebook group page for Miami Valley Nonprofit Job Postings. Join this Facebook group to see the most current listings of all nonprofit jobs in the area, including those in the arts and cultural sector.

Interested in behind-the-scenes work and support functions for theatre productions? Join the Facebook group page for Miami Valley Theatre Network to research current available positions.

Freelance Field Research Coordinator - Mortimer & Mimi Levitt Foundation (Posted May 2022)

JOB DESCRIPTION
The Mortimer & Mimi Levitt Foundation (Levitt Foundation), a national private foundation based in Los Angeles, is conducting on-site surveys at permanent outdoor Levitt music venues, including Levitt Pavilion Dayton located in the heart of downtown Dayton, beginning this June. The survey fielding effort will be conducted by a team of four field researchers who collect surveys during 2-hour shifts at 12 to 15 outdoor concerts throughout June, July, August and September. The coordinator will be the primary liaison between the field researchers and the Levitt Foundation. S/he will manage a team of researchers, conduct all relevant on-site training for data collection, and manage the survey collection process at each concert.

Concerts occur Thursdays through Saturdays. The coordinator is responsible for ensuring that each concert is fully staffed with four field researchers and that sufficient surveys are being collected to meet daily goals. Fielding session schedules will vary and will require evening and weekend hours. Depending on weather conditions, some fielding sessions may need to be rescheduled to another evening. Dates for each fielding session, including backup dates to accommodate inclement weather, will be provided upon the interview.

The coordinator should be on-site at each concert to collect completed surveys from the fielders, complete daily summary sheets, and approve timesheets. Coordinators are expected to fill in for field researchers, when needed. This is an excellent opportunity for a current or recent graduate student to gain hands-on experience in audience research and evaluation methods, specifically related to free, outdoor concerts and community events.

Duties include:
* Train, schedule, and manage field researchers to conduct on-site surveys
* Oversee survey collection according to a detailed methodological protocol
* Provide the Levitt Foundation with daily fielding reports
* Manage on-site fielding supplies, including fully-charged tablets, tracking sheets, name tags, etc.
* Respond to emails and calls from the Levitt Foundation in a timely manner
* Communicate with a representative of the Levitt Pavilion, as needed

QUALIFICATIONS
The candidate should be a responsible, organized, prompt, and detail-oriented individual with excellent inter-personal and communication skills. Ideally, we are seeking experienced freelance field researchers or graduate school students who have a background in the social sciences and/or experience with on-site survey collection and management.

The ideal candidate will also:
* have experience with scheduling and managing freelance workers
* be knowledgeable of the Levitt Dayton mission and its programming
* have experience working in diverse communities and cultures, including those traditionally underrepresented in the arts
* be comfortable approaching potential survey respondents and training others to do so
* have the ability to "think on your feet"
* be extremely reliable with a positive, friendly attitude
* be able to stand for long periods of time

COMPENSATION
* The freelance field research coordinator will receive a negotiated flat fee in addition to being compensated at a rate of $35/hour when working on-site during the scheduled concerts.

TO APPLY
Please email a brief cover note and resume to programs@levitt.org with "Freelance Field Research Coordinator - Levitt Pavilion Dayton" in the subject line. Please, no phone calls. We look forward to hearing from you.

ABOUT THE MORTIMER & MIMI LEVITT FOUNDATION
The Mortimer & Mimi Levitt Foundation is a national private foundation that exists to strengthen the social fabric of America. Through its support of creative placemaking projects, the Levitt Foundation empowers communities to transform underused public spaces into welcoming destinations where the power of free, live music brings people together and invigorates community life.

The Foundation's primary funding areas include permanent outdoor Levitt music venues and the Levitt AMP [Your City] Grant Awards, an annual grants competition. In 2022, free Levitt concerts will be presented in 25 towns and cities across the country. Levitt music venues and AMP concert sites collectively reach more than 750,000 people annually through over 500 free, family-friendly concerts. As an example of the high caliber talent presented across the Levitt network, the 2022 GRAMMY nominees included 18 artists who have performed on Levitt stages in recent years.

Permanent Levitt venues are located in cities as diverse as Los Angeles; Denver; Westport, Conn.; Dayton, Ohio; Bethlehem, Pa.; Arlington, Texas; and Sioux Falls, S.D. Each Levitt venue is programmed, managed, and supported by its own 501(c)(3) Friends of Levitt nonprofit partner, presenting up to 50 free concerts every year featuring music of all genres. Due to accelerating interest from cities and engaged citizens, the national network of Levitt music venues is growing. Developing Levitt locations include Fort Lauderdale and San Jose, amongst other cities.
Learn more www.levitt.org.

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The Culture Works Passport to the Arts is provided to Culture Works supporters who make a tax-deductible gift of $85 or more.

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Looking for resources for a specific population? Check here! It includes: Traumatic Brain Injury (TBI), Intimate Partner Violence (IPV/DV), and Homeless.

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These local providers specialize in work with 1st Responders

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These local providers specialize in work with 1st Responders

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The First Responder Mindset: The Life You Save May be Your Own | Sean Gibbons | TEDxOshkosh

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Protecting Children of First Responders from Trauma | Penn Medicine Princeton House

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As behavioral health providers know, trauma doesn’t only affect the mind or body—it can change a person’s life. Unfortunately, this concept can also extend to the children of those experiencing trauma, including to the families of first responders.

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6 Ways You Can Foster a Healthy, Collaborative Relationship with Campus Police

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6 Ways You Can Foster a Healthy, Collaborative Relationship with Campus Police

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https://sapro.moderncampus.com/blog/6-ways-you-can-foster-a-healthy-collaborative-relationship-with-campus-police

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But unfortunately, we can't guarantee that students will always be safe. That's why it's so important to maintain a collaborative relationship with your campus or community police department.

As a campus victim advocate, I frequently work with my institution's police department on behalf of students who've faced acts of violence or crime. My office is lucky to have a great relationship in supporting students who need to access police or other justice systems.
(A note before I begin: I'd like to point out that I am writing this from my perspective as a white woman. I'm privileged in being able to see police officers as helpers, rather than as folks who would harm me. So, it's important for me to mention that if you are from a community of people harmed by the police historically and/or presently, you do not have to engage in this way with your campus or community department - especially if you believe that it may result in harm or aggression against you or your students. That said, I also encourage white readers to use these tips to work with their campus or community police. I encourage you to continually educate officers and hold them accountable for improving their relationships with communities of color. Engaging in this way with police is one way we can be racial justice advocates.)
Here are my tips for building and maintaining a relationship with your campus or community police department in the interest of serving all students.

6 Tips

1. Research your police

Every campus or community policing organization is unique. So, it's important to research how yours, specifically, can support your students.

Some campuses have full police departments that patrol on campus and off. Some campuses have public safety offices with trained safety officials or security guards instead of armed officers. And some campuses have to work with community police departments in order to serve their students.

Get all of the information you can on the department online. Google your department and find out how they've made the news in the past, plus explore their website and read their mission statement.

You should also ask your trusted colleagues about their experiences with the department. Often, residence life, advocacy services, and CARE teams have ongoing contact with police. Ask your colleagues within these offices to name an officer with whom they've had success and to describe what their relationship with the police has historically been like. This, combined with your online search, can give you a good idea of what the department is like.

Whatever your institution's case, it's important to investigate what services your department provides to campus and community members. This will give you an understanding of how the officers can collaborate with you in serving students.

2. Meet regularly

Once you understand your campus or community police station better, you can start meeting regularly in order to build a collaborative relationship.

There are several approaches you can take for such meetings. My institution invites our police department to join campus-wide committees, including those responsible for planning violence prevention and awareness programming, like Marquette Denim Day . Previously, when we were building our violence prevention programming, officers served on our campus planning and response teams aimed to decrease sexual violence on campus.

We also invite our police dog Nattie to attend our office's special events so that students can feel comfortable talking with the officer walking her.

The police chief also serves on a CARE team within the division of student affairs. Plus, our police department has a victim services officer with whom we can connect whenever advocacy services intersect with the criminal justice system for students.

Meeting and collaborating in these ways keeps our relationship strong, even when there are bumps in the road. When you meet regularly, you can create protocols to better serve students, you can increase communication about potential campus safety risks, and you can work together to implement safety goals.

3. Provide clear and kind feedback

Ideally, police respond in kind, caring ways to help anyone in their communities. But, mistakes may be made.
If you cultivate a positive relationship with your police department, you'll position yourself to be a trusted giver of constructive feedback.
For example, my advocacy services coworkers and I meet with students who hold a variety of identities and a variety of needs. Sometimes, officers don't have a deep understanding of trauma responses or their innate biases can give some wrong - even harmful - impressions to students.

So, it's so important for someone who has a relationship with the department to provide feedback in order to improve how officers interact with students, especially students of color.

Whenever my supervisor needs to give this kind of feedback, she works with a captain who has a supervisory role in the department. He is then able to have discussions with his officers about what kind of behavior is appropriate and keep track of how often negative behavior occurs and how to end it.

If you don't have a supervisory role, I recommend talking with your supervisor or a trusted mentor about the conduct to see if they would be able to have a conversation with the police or help you navigate a conversation.

4. Understand investigations

It's important to understand that police investigators often must ask difficult questions.

For example, I've had to learn that if a police officer asks a student what they were wearing on the night of an assault, it's probably not to victim-blame them. It may help the police identify the students on security cameras and talk to witnesses who don't personally know the victim.

Likewise, if an investigator asks someone to identify someone in a lineup, it might not be to verify the person like in movies; it may be to show that the victim was not able to identify their perpetrator and did not know the perpetrator personally.

When you can anticipate and understand the kinds of questions that may come up in an investigation, you can better prepare students for filing police reports. And when you can explain this to students, everyone involved can build a better relationship with your police department.

5. Identify a go-to person

Police departments usually have many employees. It's probably not possible for you to develop close relationships with all of them. So, identify your go-to collaborator or two within the office.

My office is lucky to have more than one go-to. When a victim of violence needs additional support in dealing with the criminal justice system, we work with our office's victim support officer. He can help us come up with safety plans for students whenever the police need to be involved and is able to coordinate rides for students and advocates to the courthouse.

You can find your go-to person by meeting with as many officers as possible and testing for the best fit. Inviting officers to serve on committees is another great way to establish a relationship that can lead to having a go-to.
A good go-to officer should be responsive, open-minded, understand many campus dynamics, and have a vested interest in working within the college community.
We also connect with our victim services officer when planning programs. He will staff informational tables for us, serve on prevention program committees, and speak at student trainings throughout the year.

Our other go-to is one of the police department's captains, with whom my supervisor discusses long-term goals, like department wide-trainings on advocacy services. She also communicates directly with the captain to provide feedback on officers' responses to students - whether the interaction was great or in need of improvement.

Because we've identified and built relationships with these go-to officers, we can continue to build on our relationship with the entire police department in order to best serve students.

6. Host Training Opportunities

If you host any trainings for your staff and faculty, consider inviting your campus or community police department along. This could include leadership trainings, procedural info sessions, or employee orientations. This will give the police an understanding of your office's role on campus while keeping your goals connected in serving students.

For example, if you work in advocacy services, you could train your police department on the services you provide students, plus explain how officers could provide a trauma-informed response to victims of violence. You could also provide a training session on how officers can recognize red flags of relationship violence and how they can connect students to support resources.

If you work in an office devoted to diversity and inclusion, you could train officers on how to better serve students and communities of color. Or if you work in LGBTQIA+ services, you could invite officers to safe space training or partner with advocacy services tp train officers on recognizing violence within LGBTQIA+ spaces.
Hosting training opportunities for officers can build trust for your collaboration and improve the services that the police offer your students.
It's also beneficial to invite officers to trainings that you've created for student leaders. Our go-to officer talks with new graduate students, while another officer leads an active shooter training at orientation. Another great idea would be to have an officer assist you in training resident advisors on crisis management tips or student government leaders on safety considerations for programming.

Overall, having a good relationship with your campus or community police is beneficial for your entire community. It's important to remember that at the end of the day, your office and your police department share the goal of keeping students safe. When you capitalize on this shared goal, you can work together on behalf of your entire community.

How have you built and maintained a healthy relationship with your campus police? Connect with us on @themoderncampus.

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Presence | Blog | 6 Ways You Can Foster a Healthy, Collaborative Relationship with Campus Police

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We work hard to ensure that our students are comfortable exploring our campuses. But unfortunately, we can't guarantee that students will always be safe. That's why it's so important to maintain a collaborative relationship with ...

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https://www.physio-pedia.com/Qigong_for_Health_and_Disease_Management

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How To FIX Your Posture | 10-Minute Daily Routine

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Creating a Realistic Budget to Match Your Cash Flow

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Creating a Realistic Budget to Match Your Cash Flow

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Outdoor Scavenger Hunts to do with your Children

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Outdoor Scavenger Hunts to do with your Children

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https://www.greenchildmagazine.com/nature-scavenger-hunt/#:~:text=big%20kids%20alike.-,Planning%20a%20Great%20Scavenger%20Hunt,%2C%20plants%2C%20or%20our%20environment.

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Going on a nature scavenger hunt is a great way to spend time outside with your kids. These tips, activities, and printables can be educational, creative, or the ideal way to encourage an indoor child to explore nature.

If you have a child who needs something to keep them busy outside, look no further. Especially for kids who are new to spending time outdoors, having a project to focus on can keep them engaged for hours.

It can also open their eyes to the wonders of wild spaces!

Long term studies show kids who spend time in nature become happier, more well-adjusted adults who experience more stable mental health. These nature and outdoor scavenger hunt ideas offer something fun for little ones and big kids alike.

Planning a Great Scavenger Hunt

You can easily make your own list of nature finds to hunt for. Make sure they are items you've seen in your yard or local park like a pinecone, a feather, something a deer could eat, etc. Then you can talk about how each item relates to animals, plants, or our environment.
For little ones -

keep items simple and extremely safe

limit list to 5 - 8 items (small kids = short attention spans)

consider laminating the list to keep it dry and clean enough to read

treat it like a treasure hunt to keep them engaged

For bigger kids -

include harder to find items to make it challenging

make it a competition or set a timer if that motivates them

try the iNaturalist app to help identify the plants, trees, tracks, and creatures they discover during their nature scavenger hunt

Leave nature the same or better than you found it

Follow the same principles of no-trace camping during your nature scavenger hunt. You'll be setting a positive example for your kids of treating nature with care and respect.

Be careful not to disrupt animal habitats

If a flower is on your list, just observe it or snap a photo - don't pick it unless there's an abundance of them

Don't leave trash behind (including your list)

Leave the area the same or better than you found it

Nature Scavenger Hunt Ideas + Printables

From traditional scavenger hunts to nature walks, you're sure to find the perfect outdoor activity for kids here!

Outdoor Scavenger Hunt Sheet for Little Kids

This printable from Free Kids Crafts is super simple and cute. It's perfect for the youngest environmental enthusiasts because it doesn't overwhelm them. It's also a great tool for helping kids learn sight words.

Gratitude Nature Scavenger Hunt Printable

What's better than raising kids who love and protect nature? Encouraging an attitude of gratitude at the same time! This mindful nature activity from All Natural Adventures is all about finding gratitude in wild spaces.

Five Senses Nature Scavenger Hunt for Kids

Another unique idea for a nature scavenger hunt is this one from Childhood 101 focusing on all five senses. Your little one will see, smell, hear, touch and even taste (talk about this one in advance and make sure young kids are supervised).

Things to Find on a Nature Trail or Hike

If you're planning to explore nature trails or visit a state or national park, bring along this printable from For the Love of Food. It includes a few things you won't find in your own backyard or neighborhood green space. It can also teach kids the importance of keeping our environment clean.

Photo Scavenger Hunt Printable

This one is most likely to appeal to teens or older kids. Photo scavenger hunts are a great way to incorporate a love of photography and spending more time outside. It's also perfect for not disturbing nature when you find your scavenger hunts clues. Take photos of the plant alone or take a selfie with it.

This printable from Handmade Mood offers a few different takes.

Four Seasons Nature Scavenger Hunt

Each season brings so many new things to find in nature. Get the Kids Outside offers four seasonal printables so you and your little one can enjoy all kinds of weather outside.

Beach Day Scavenger Hunt

What's better than a trip to the beach? Keeping your kids occupied with an ocean-themed scavenger hunt! There are so many exciting things to find and study at the beach. Your little ones will love this printable search from Sarah Finn Design on Etsy.

Bring along a bucket to collect items of interest and then come back to your beach umbrella to examine the objects and mark them off this list.

Scavenger Hunt Labels for an Egg Carton

For those abundant items that are ok to collect, Winter Kids shows a fun way to use an old egg carton to organize and study what your child finds. Kids are collectors, and an egg carton is just temporary enough that you won't have to keep these indefinitely.

Other Fun Nature Projects with Kids

An outdoor scavenger hunt for kids is an easy and fun way to get kids outside with a purpose. It also makes an exciting game for a child's birthday party.

Here are more ways to help your child feel at home in the great outdoors:
DIY Organic Bird Feeder Backyard Bug Count Activity Create a Wildlife Garden Fairy Garden Ideas for a Magical Backyard Nature Themed Coloring Pages

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Outdoor Nature Scavenger Hunt Printables + Ideas for Kids

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A nature scavenger hunt can help your child enjoy the wonders of wild spaces. These printables offer fun ways to start exploring.

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https://www.thedaytonmagazine.com/3d-flip-book/culture-works-2022-2023/

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https://firstresponderwellness.com

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This free, one-hour, online course provides law enforcement officers with a foundational skill set to better understand and address the behavioral health stressors that are unique to law enforcement.

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Prenatal Development - From Conception to Birth - Germinal Stage, Embryonic Stage, Fetal Stage

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What Students Are Concerned About on Their College Campus

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What Students Are Concerned About on Their College Campus

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https://collegestats.org/explore/campus-safety-rankings/